an awesome sequence for the upper back. I rarely meet anyone that doesn't

將會學到幾個實用的瑜珈動作來紓緩上背部的肌肉。很多人

complain about upper back achiness or stiffness, shoulder pain, craving neck relief.

都曾向我抱怨過上背部的痠痛和僵硬、肩膀痠痛、或詢問能舒緩頸部痠痛方式。

So this is a sequence that you can incorporate to your daily routine, your daily practice.

這瑜珈動作可以融入到你的日常生活中，

You can return to it five days a week, seven days a week.

你可以一週做五次，甚至是一周做七次都行。

So be sure to favorite the video so you can return to it easily, because I

所以不要忘記將這部影片加入最愛，你就能隨時複習，因為

think this is something that everyone can benefit from. So let's get to it,

我認為這些動作能幫助每個人放鬆肩、頸、和背部。那麼我們可以開始了。

hop on the mat, and let's learn this upper back sequence.

踏上瑜珈墊，我們一起來學習幾個上背部的瑜珈動作。

Okay. So to begin, we're going to start in a nice cross-legged position,

一開始，我們先盤腿坐，

sukhasana, or the pose of ease here, just pressing into the sit bones and

也稱為簡易坐(瑜伽課時所用的一個基本的盤腿坐姿，讓瑜珈者進入一種接納的狀態)，放鬆大腿，讓坐骨(兩側屁股底下的兩個硬硬的骨頭)穩定地支撐身體，

slowly lengthening up through the spine. I'll bring the palms to the knees here, and jumping right in,

慢慢地挺直脊椎，手掌可以像我這樣放在膝蓋上，那我們就可以開始囉。

I'm going to inhale, loop my shoulders, draw my shoulder blades in together and back, as I lift my heart.

胸腔往上提(頭慢慢往後仰)的過程中，同時要吸氣、轉動放鬆肩膀、和前後活動肩胛骨 。

Now, I don't have to crunch the neck here. Ouch. Just going to keep it nice and open,

不要轉動頸部發出聲音，那會傷害到頸部，只要保持放鬆和舒適的；

but I am actively drawing my shoulder blades in and together and down, shoulders away from the ears.

但還是要記得將肩胛骨往內縮在往下放，左右肩膀各往下拉放鬆遠離耳朵。

Take a deep breath in here, long belly, tops of the thighs draw down.

深呼吸，延展腹部，大腿向下放鬆。

Then on an exhale, I'm going to slowly draw my chin to my chest, draw my naval back,

然後吐氣時，慢慢地將下巴往胸口靠，肚臍向內收，

allow my shoulders to round forward, kind of get a little booty massage here as I roll through the buttock and allow the weight of my head to drop over.

肩膀往內縮，而屁股往後拉(像是在幫屁股按摩一樣)，讓頸部完全向下延伸。

Now, I'm going to hang here for a couple breaths, catching the weight of my palms to the knees here and really just breathing,

這時，持續幾個呼吸，感覺到手掌在膝蓋上的重量，

feeling that upper back stretch,

還有上背部的伸展，

creating a little bit of space here with each inhale and each exhale.

不要忘記留點空間讓自己吸氣和吐氣。

Then rolling back up, I'll loop the shoulders, rolling through, pressing into sit bones,

然後轉動肩膀，坐骨輕輕下壓，慢慢地伸直背部，

again lifting the heart, drawing the shoulder blades in together and down,

再次提起胸腔，肩胛骨往內縮往後下放，

and really creating space between the ears and the tops of the shoulders.

能感覺到耳朵與肩膀之間的放鬆。

Take a deep breath in. Smile. Relax your jaw. Then send it back down.

深呼氣一下，微笑一下， 放鬆下巴，然後再次吐氣向下延伸頸部。

I like to call this Mr. Burns' posture here, but we'll put a positive spin on it here.

我稱這動作為辛普生裡的郭董(Mr.Burns)的姿勢，但我們就停到這姿勢(不要雙手晃動)。

Breathe some space into that upper back. Then inhaling, back up to center,

呼吸一點空氣讓你的上背往後伸展。之後吸氣，慢慢回到原本的動作，

head over heart, heart over pelvis.

端正的坐好(由頭、心、到骨盆成一直線)。

Okay. Sitting up nice and tall, I'm going to send my fingertips forward

接下來，坐直，往前伸展指尖，

like I'm swimming, crossing them over, swim around,

像在游泳一樣，雙手交叉，畫個圈，

and then I'm going to interlace my fingertips behind the back.

然後雙手交叉放背後。

Again, a good marker is to keep the head over the heart center, the sternum, the sternum over the pelvis.

不要忘記保持端正的坐姿(頭、胸腔、到骨盆成一直線)。

Just notice whether maybe you tend to sit back like this, which is normal,

要提醒自己不要駝背(雖然這是自然動作)，

or maybe you're overcompensating and shifting the heart forward.

又或者自己的胸口會往前移動。

Let's try to stack is nice and tall.

要試著提醒自己保持端正的坐姿。

I'm going to interlace the fingertips, and then I have a couple options here.

將雙手交叉放背後，這邊會有幾個動作的選擇，

If I can . . . We'll turn to the side here so you can see. I can bring the palms together.

如果可以,,,轉到這邊你們才看得清楚。手掌對稱放一起。

Check that out. If that's a little too intense at the moment,

仔細看。如果雙手掌對稱放背後有點太緊繃時，

I might keep the wrists nice and square, but I'm actively drawing the shoulders down, away from the ears, shoulder blades together,

可以試著把雙手手腕放鬆成正方形，但記得肩膀要放鬆，遠離耳朵，兩肩胛盡量靠近。

kind of wringing it out in the upper back here, getting rid of that achiness, kind of massaging that area of the body.

像在放鬆、按摩你的上背部肌肉，減輕那邊的痠痛。

What will help with that is, of course, taking a nice, juicy, deep breath in and a nice, soft sigh out.

深深的呼吸，然後慢慢地吐氣，你會感覺更好。

Let's do one more deep breathe in.

再深呼吸一次時，

Notice my neck is getting a little involved here. It feels good. And

試著頸部往後延伸，這樣感覺會更好。最後，吐氣

slowly release and palms come back to the thighs.

慢慢地把手放回大腿上。

Okay. So now, I'm going to come to an extended child's pose for a couple breaths.

下一個動作是Child's Pose嬰兒式(伸展下背部)。

So I'm going to open the knees nice and wide.

雙膝蓋盡可能的打開較寬的寬度，

Big toes are going to kiss together here.

兩腳大拇指和在一起。

You can pad these if you need to here.

你可以在兩膝蓋下加墊子作為輔助。

If this is too much extension, hyperextension in the knees, you can put a little blanket here between the knees, a little cushion.

如果怕膝蓋承受過度壓力的話，你可以再放一條瑜伽毯墊在小腿下，以減輕兩邊膝蓋的壓力。

Then I'm going to sit up nice and tall. Inhale. Reach the arms up towards the sky,

之後坐直，吸氣，雙手往上延伸，

and then exhale. Keep the spaciousness in the side body as I dive forward into this extended child's pose.

然後吐氣時，記得要保留足夠的空間讓你往下延伸。

Fingertips are going to reach towards the front edge of the mat. Palms are going to spread wide. Notice that I am still looking forward here.

手指慢慢地往前面的墊子邊緣延伸，手掌平放於墊子上，而臉要往前看。

Drawing my shoulder blades in and together and back, shoulders rotating externally away from the ears. Breathing here, and then slowly bowing forward,

肩胛骨往內縮在往後放，肩膀向外扭轉放鬆；這時吸氣一下，頭慢慢地放下放鬆，

opening up the shoulders, melting the heart to the Earth. Forehead kisses the mat, and the arms don't go limp here or lazy.

肩膀放鬆，胸膛和額頭碰觸到珈墊上；而手臂要往前伸長，不可以彎曲。

I kind of stay active here, reaching fingertips towards the front edge,

像我現在手指往前面的墊子邊緣伸長的動作，

connecting hastasana [SP], that hand/Earth connection.

雙臂延伸伸直到頸部後側，感到緊繃，無法往前推為止，而手平放在墊子上。

Shoulders are alive as I breathe into the upper back. Then breathe into the mid-back. Then send a nice deep breath to the lower back.

吸氣時，慢慢將氣吸到上背、再到中背，再深吸到下背部。

Then slowly, when you feel satisfied, drawing a line with the nose, looking forward, and then using the palms to walk it back up.

如果你覺得比較舒服了，慢慢直直地把頭抬起來(像是用鼻子畫一條直線一樣)，同時平放在墊子上的手掌慢慢地順著墊子收回。

Okay. So now, we're going to come to all fours here, tabletop position.

下一個動作是" 桌式" (四肢著地)。

I'm going to walk my right palm in towards the center line here and, on an inhale,

右手掌放到中心點支撐上半身，吸氣之後；

send my left fingertips all the way up towards the sky.

左手則伸直往上指向天空，

Now, I'm not going to collapse into this right shoulder here. No way.

記得不行把全部重心都壓在右手掌上，

I'm going to press up and out of the right palm, keeping the spaciousness that I've built in this little practice all along,

把右手掌力量帶上去左手，

breathing into the upper back here.

放鬆上背部。

Maybe the arm goes all the way up. Maybe it only goes to here.

左手可以一直往上延伸，也可以延伸到身體的一半，

Just seeing where that space is today, taking a nice deep breath in,

就看看你的接受度，不要忘記保持呼吸順暢，

and then exhale coming back to center.

然後吐氣同時，左手伸回來。

Left palm replaces the right. Right fingertips reach up.

換左手掌放在中心點支撐上半身，右手指往上延伸。

We'll just do this side really fast, inhaling. You can move at your own pace,

另一邊的動作我快速帶過，不過你可以根據自己的步調做調整，

drawing that shoulder away from the ear, breathing nice, long, deep breaths, and then exhale back to center.

肩膀放鬆遠離耳朵，深深慢慢地呼吸；然後在吐氣過程中，慢慢回到原來動作。

We're going to do it one more time. This time, keep the palms a little bit wide.

我們再做一次。這次呢，手掌張大一點。

Instead of drawing the right palm into the center, I'm going to keep it right where it is as I inhale.

這次右手就在保持在原位，不用到中心點，然後呼吸，

Open the left palm up. Take a deep breath in.

左手掌往上延伸。不要忘記保持呼吸。

This time, I have the needle. I'm going to take my left fingertips under the bridge of the right arm and

之後，左手臂從身體下方向右側伸展(穿針引線式 )，

come to rest on the outer edge of my left shoulder.

然後，左外肩輕靠在墊子上，

Left ear comes to the Earth, and I begin to breathe into the upper back here, particularly the left side.

左耳也輕靠到墊子上，不要忘記保持呼吸順暢，放鬆左邊肌肉。

For more leverage, I can tent the right fingertips here, maybe bend that right elbow up to find a little bit more in that upper back.

想要增加一點肌肉張力(槓桿作用)，可以把右手指立起，慢慢彎曲右手肘部分去伸展你的上背部肌肉。

The toes are going to want to come together. I really don't mind that. But if you like,

在做動作時，你的腳指頭可能會不由自主地靠在一起，這是沒關係的。但是如果可以的話，

you can just keep a little integrity here by keeping the tops of the feet pressing into the Earth.

腳就保持與肩同寬的距離，而腳指要著地。

For more leverage or for a little bit of a deeper stretch, you can also add

想要再增加一點肌肉張力(槓桿作用)，可以

extending the right leg, just kind of using the right toes here again to press a little bit deeper into the posture.

往後延展右腿，右腳尖墊起來，而腳跟往後延伸。

But I say start here, and then work your way up to here.

但要記得，動作要在左肩和耳朵輕靠墊子時之後在做。

So being really mindful in the shoulders here.

要注意是否肩膀有在墊上幫忙支撐壓力。

Let's come out of the posture. Take a deep breath in and exhale out,

結束這動作時，深深呼吸，在吐氣過程中，

following your breath back to center and planting the left palm.

慢慢回到一開始的動作；然後，左手掌平放。

Again, this time, we're not walking into the center, but keeping it nice and open.

再一次，這個動作，不需要把左手放到中心點，只要張大手指和保持在原位。

As I inhale, right fingertips reach up towards the sky, and then exhale,

當吸氣時，右手指間往上伸展：然後在吐氣時，

diving through, right fingertips under the bridge of the left arm as I come to the outer edge of my shoulder here. Hello.

右手臂從身體下方向左側旁伸展(穿針引線式 )，右外肩輕靠在墊子上。

Breathing here, each side will be a little bit different. I can use my left

不要忘記保持呼吸順暢，兩邊柔軟度會有點不同。左手

fingertips here to tent the palms. Bring that left elbow up.

指尖立起，慢慢彎曲左手肘部分去伸展你的上背部肌肉。

Another option that I sometimes offer students is to come palms-together here and just

另外一個動作是你可以將兩個手掌平放在一起，

kind of gently extending those right fingertips. That feels nice.

然後慢慢的延伸右手指。你會感到很舒服。

Another option to go a little deeper, again, is to extend the left leg.

也可以伸展出左腿去增加一點肌肉張力。

Curl those toes under, breathing into that upper body, that upper back.

左腳尖墊起來，而腳跟往後延伸，讓上背部有所延展。

Then following your breath to come out of the posture, moving nice and slow and mindfully here, and back to all fours.

在你吐氣過程中慢慢的、小心的回到原來的位子(四肢著地)。

Okay. So now, we're going to come onto the belly for a little cobra sequence,

現在，要來做眼鏡蛇式來訓練腹部。

gently coming onto the belly, drawing the palms underneath the shoulders here,

慢慢俯臥，腹部著地，雙手掌撐於胸兩側，大約在肩膀的位置；

and then keeping the feet just nice and hip-width apart here,

然後，腳打開和臀部部位一般寬，

pressing into the pelvic bone, looping the shoulders.

輕輕將骨盆往地面壓，慢慢放鬆肩膀；

The elbows are coming in nice and close to the side body.

而手肘在肋骨兩旁休息，

Go ahead and rest your forehead on the mat. Then we're going to move nice and slow here,

然後前額放鬆在墊子上。之後，慢慢地

inhaling and exhaling, pressing into the pelvic bone, pressing in your foundation, drawing the shoulder blades in together and down, as we slowly look up.

呼吸和吐氣，當我們頭慢慢往上看時，下腹部和骨盆緊壓地板，而肩胛骨往內縮往後放。

Not a big move here at first, just a nice gentle thing,

不要移動太大力，慢慢的、溫柔的，

and then exhale back down. Forehead kisses the mat, moving with the breath.

然後慢慢吐氣，前額再放鬆在墊子上。做動作時不要忘記同時要保持呼吸順暢。

Now, whether you rise up on the exhale or the inhale is totally your choice.

你想要在抬起頭時呼吸或是吐氣都沒有關係。

I say for a sequence like this that's therapeutic and about getting into those dark nooks and crannies,

像是這一式可以治療腰酸背痛，讓那些久違沒動的肌肉有所活化。

it's just about following your breath.

只要記得在做動作時要持續維持呼吸。

You might start to find a little more space. We're moving in a nice speed, nice and mindful.

你的上背部會開始慢慢鬆開，用著慢慢的、小心的速度移動。

Notice lots of space between the ears and shoulders.

要注意到你的肩膀和耳朵是放鬆的。

Then if you want, from here, you can build this into upward-facing dog.

如果你還想要再增加點難度，臉朝上的犬式是個好選擇。

We're not going to do that today. But if you already have a practice and you're ready,

但我們今天沒有要做到它。但是如果你已經有練習過也熟練這個動作，

you can begin to take this into a nice upward-facing dog.

你可以再加上臉朝上的犬式。

When you feel satisfied, you can send it to a downward-facing dog or just a

當你感到有所放鬆時，你可以繼續做臉朝下的犬式、或者

nice little counter pose here, as we come into extended child's pose,

做一些較為舒緩的收尾動作，就像回到我們剛做過的嬰兒式，

swimming the fingertips forward, up and back, and then resting the forehead.

手指像是游泳一樣，畫圈，然後雙手放在身體兩側，前額輕輕貼在墊子上。

Shoulders melting forward as we breathe into the back and rest.

保持呼吸和吐氣同時，肩膀往前放鬆。

Okie doke. So that was a yummy sequence for the upper back. This actually was a request from a viewer.

好囉！所以這是幾個可以讓上背放鬆的瑜珈動作。事實上，這影片是一位訂閱觀眾所要求的。

So if you have other things that you're craving some relief, or you want some yoga knowledge

所以如果你還想學其他放鬆的瑜珈姿勢，或想知道其他關於瑜珈知識，

or advice on, leave me a comment below. Leave your requests. Questions always welcome.

歡迎你在下面留下你的意見、期望或是任何問題。

Subscribe to the channel if you haven't already, and I will see you next time.

如果還沒訂閱我的頻道，請盡快訂閱，我們下次再見。

Namaste.

祝福你/妳。(向「你」廣大心中的神性宇宙致敬)